Morning Sickness Relief: Real Tips That Actually Help During Pregnancy
If you’ve landed here, I’m guessing nausea has entered the chat—and not in a cute, manageable way. Morning sickness is the not-so-glamorous part of pregnancy that can hit you out of nowhere… and let’s be honest, it doesn’t always stay confined to the morning (mine definitely didn’t.)
I know from experience (and from supporting many mamas through this) that it can be rough. Whether you’re hugging the toilet before your feet hit the floor or you’re just queasy all day long, I want to share some practical, real-life tools to help you cope—without pretending you have the energy to make bone broth at 7am.
Let’s talk about what actually helps.
🥩 Eat protein—yes, even when you don’t feel like it
This one can be tricky, but protein stabilizes your blood sugar and helps keep the waves of nausea from crashing quite so hard. I tell my clients to keep it simple: think string cheese, Greek yogurt, eggs, even a protein bar or shake you can stomach.
I used to keep snacks on my nightstand and grab a bite before even getting out of bed. Game changer. Also when you go to stand up first thing, go slow. Give your body’s equilibrium time to catch up.
🍞 Nibble all day long
Waiting too long between meals can trigger nausea (or make it worse), so small, frequent snacks are key. Every time you feel that little wave of queasiness coming, try a bite of something. Even if it’s just a piece of bread—yep, I said bread, not crackers. Crackers were always too dry for me!
Comfort foods matter here. Choose the ones that feel easy to get down.
🧘♀️ Try some trusted tools
Every mama has her go-to—and if you haven’t found yours yet, here’s a list to experiment with:
Morning sickness bands (acupressure wristbands)
Preggie Pops
Ginger chews or ginger tea (great for mild nausea)
Peppermint tea or essential oil inhaler
MotionEaze (a natural oil blend you apply behind the ears)
Alcohol wipes—yep, sniffing them can actually reduce nausea! I used this so often to help with triggering smells.
EO peppermint inhaler (a little tube of magic)
Don’t be afraid to try a few and rotate through them.
💊 Ask your provider about supplements + medications
Sometimes the natural stuff just doesn’t cut it—and that’s okay. You are not failing because ginger didn’t save you.
Talk with your provider about:
Vitamin B6 + Unisom combo (over-the-counter and often very effective)
Zofran (a prescription option that helps many pregnant folks function again) I definitely relied on this on some of the more difficult times
Magnesium (like Natural Calm powder)—especially if your nausea is paired with constipation or muscle cramps.
You deserve to feel supported, not dismissed. If your nausea is interfering with your ability to eat, sleep, or go about your day, please advocate for help.
💛 You’re not alone
Morning sickness can feel isolating, especially if it goes on for weeks or months. But you're not doing anything wrong—and it doesn't mean you aren’t grateful or excited for your baby.
If you're feeling discouraged, reach out. My DM’s are open. I'm always here to support you, whether it's helping you plan for your birth, explore your options, or just be a listening ear on the hard days. You've got this—and you don’t have to do it alone.
Need someone in your corner during pregnancy? I offer 1:1 virtual pregnancy support calls where we can talk through everything from nausea to birth planning to your emotional well-being. Click here to learn more or book a session.
